Loading ...
Loading ...
Loading ...
49
Leg Exercises
Seated Hip Adduction
Seated Hip Abduction
Muscles Worked:
Adductor Longus and Gluteus Medius
Bench Position:
Horizontal
Accessory:
Ankle Cuff
Pulleys:
Chest Bar
Success Tips
• Do not cross your leg with the attached
Cuff in front of your stabilized leg.
• Keep your abs tight, and do not lift your
hips or excessively arch your back.
• Keep your spine straight and your
hips level—do not raise your hips during
motion.
• Use only a small range of motion.
Muscles worked:
Piriformis and Gluteus Maximus
Bench Position:
Flat Bench Forward
Accessory:
Ankle Cuff
Pulleys:
Chest Bar
Success Tips
• Keep your spine straight and your hips
level—do not raise your hips during the
motion.
• Use only a small range of motion.
• Keep your hips motionless throughout this
exercise.
FINISH
START FINISH
Start
• Sit sideways on the Bench, and
attach an Ankle Cuff to your ankle
closest to the Power Rod
®
unit.
• Sit far enough from the Power Rod
®
unit to maintain tension in the cable
at the start of the exercise.
• Lift your cuffed leg in front of you at a
45
o
angle from your trunk (toward the
Power Rod
®
unit)—do not lock your
knee.
• You may hold onto the Bench for
added stability.
Start
• Sit sideways on the Bench, and
secure an Ankle Cuff to your ankle
farthest from the Power Rod
®
unit.
• Sit far enough from the Power
Rod
®
unit to maintain tension in
the cable at the start of the exer-
cise.
• Lift your cuffed leg in front of you
at a 45
o
angle from your trunk
(toward Power Rod
®
unit)—do not
lock your knee.
• You may hold onto the Bench for
added stability.
Action
• Slowly allow your leg with the
attached Cuff to move inward
toward the center, as you face
forward, keeping your hips and
spine perfectly still.
• Keeping your leg still, slowly
move it back to the Start
position.
Action
• Slowly allow your cuffed leg to
move outward away from the
Power Rod
®
unit, keeping your
hips and spine perfectly still.
• Keeping your leg still, slowly
move it back to the Start
position.
START
Loading ...
Loading ...
Loading ...